-By Ibrahim Suleiman PhD
Having a good night’s sleep is just as important as eating healthy and exercising. It powers the mind, restores the body, and fortifies virtually every system in the body. Unfortunately, there is a lot that can interfere with natural sleep patterns. People are now sleeping less than they did in the past, and sleep quality has decreased as well.
Here are some reasons why having a good night’s sleep is incredibly important for your health and wellness.
1. Short sleep duration is associated with increased risk of obesity
Poor sleep is strongly linked to weight gain. People with short sleep duration tend to put on weight more than those who get adequate sleep. Studies have revealed that short sleep duration increases the risk of obesity in children by 89 per cent and 55 per cent in adults.
The effect of sleep on weight gain is mediated by numerous factors, including genetics, hormones and motivation to exercise. One major factor involved in sleep-mediated weight gain is appetite.
Studies have shown that sleep-deprived individuals have a bigger appetite and tend to eat more calories. Sleep deprivation disrupts the daily fluctuations in appetite hormones, and thereby, causing poor appetite regulation. This includes: having higher levels of ghrelin – the hormone that stimulates appetite, and reduced levels of leptin – the hormone that suppresses appetite.
Contrarily, there are people who experience excessive weight loss due to short sleep duration. Either way, abnormal weight gain or loss could be detrimental to your health. Thus maintaining qualitative sleep duration is absolutely crucial.
The question you may be asking is: what sleep duration is considered qualitative? Scientific researches have made it clear that sleep is essential at any age.
According to Sleep Foundation guidelines, adults (18 to 64 years) are advised to have seven to nine hours of sleep per night. However, the hours recommended for babies, young children, and teenagers are even higher to enable their growth and development. Older adults (over 65 years old) should also get seven to eight hours per night.
The recommended sleep duration for 0 to 17 years old individuals are as follows: newborn (0-3 months old) 14-17 hours, infant (4-11 months old) 12-15 hours, toddler (1-2 years old) 11-14 hours, preschool (3-5 years old) 10-13 hours, school-age (6-12 years old) 9-11 hours, teen (13-17 years old) 8-10 hours.
2. Good sleep improves concentration and productivity
Sleep fortifies various aspects of brain function. This includes: cognition, concentration, productivity, and performance. All of these are negatively affected by sleep deprivation.
According to a certain study, medical and healthcare practitioners on a traditional schedule, with extended work hours of more than 24 hours made 36 per cent more serious medical errors than those on a schedule that allowed more sleep. Short sleep is suggested to negatively impact some aspects of brain function to a similar degree as alcohol intoxication.
On the other hand, good sleep has been shown to improve problem-solving skills, and enhance memory performance of both children and adults. It also improves accuracy, reaction times, and mental well-being.
Another thing that your brain does while you sleep is processing your emotions. Your mind needs this time in order to recognise and react the right way. When you cut that short, you tend to have more negative emotional reactions and fewer positive ones.
Chronic lack of sleep can also raise the chance of having a mood disorder. One large study showed that when you have insomnia, you are five times more likely to develop depression, and your odds of anxiety or panic disorders are even greater. About 90 per cent of people with depression complain about sleep quality. Poor sleep also increases the suicidal tendencies of depressed individuals.
3. Sleep deprivation increases the risk of metabolic and cardiovascular disorders
While you sleep, your blood pressure goes down, giving your heart and blood vessels a bit of a rest. The less sleep you get, the longer your blood pressure stays up during a 24-hour cycle. High blood pressure can lead to heart disease, including stroke. Short-term downtime can have long-term payoffs. A review of 15 studies found that people who do not get enough sleep are at far greater risk of heart disease or stroke than those who sleep seven to nine hours per night.
Similarly, sleep deprivation affects blood sugar level and reduces insulin sensitivity. It was reported that restricting sleep to four hours per night for six consecutive nights resulted in symptoms of prediabetes. These symptoms were resolved after one week of qualitative sleep duration.
Therefore, you should not make it a habit to sleep for less than six hours per night. This has been shown to increase your risk of Type 2 diabetes.
4. Sleep improves your immunity
Sleep deprivation has been shown to impair immune function (your body’s ability to fight germs and stay healthy). To help you ward off illnesses, your immune system identifies harmful bacteria and viruses in your body, and destroys them. Lack of sleep changes the way your immune cells work. They may not attack as quickly, and you could get sick more often.
5. Too much of a good thing?
Sleep needs vary, but on average, sleeping regularly for more than nine hours a night may do more harm than good to adults. Research found that people who slept longer had more calcium buildup in their heart and blood vessels. This increases risk of some cardiovascular disorders and causes less flexible leg arteries.
If you often wake up in the middle of the night, or still feel exhausted after an adequate number of hours of sleep, it implies poor sleep quality.
Here are few things you can do to improve your sleep quality:
lAvoid sleeping when you have had enough sleep.
lGoing to bed around the same time each night.
lSpending more time outside, and being more active during the day.
lReducing stress through exercise, therapy, or other means.
lChoosing a mattress that is supportive and comfortable, and outfitting it with quality pillows and bedding.
lMinimising potential disruptions from light and sound while optimising your bedroom temperature and aroma.
lDisconnecting from electronic devices like mobile phones and laptops for a half-hour or more before bed.
lCarefully monitoring your intake of caffeine and trying to avoid consuming them in the hours before bed.
Summarily, sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep is important, because it enables the body to repair, and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration